Tofu Scramble Recipe (2024)

FAQs

Is tofu scramble healthier than scrambled eggs? ›

Compared to scrambled eggs, scrambled tofu is lower in calories, saturated fat, and cholesterol, and higher in fiber. While eggs are a respectable source of protein, scrambled tofu is a better option for those looking to reduce their cholesterol intake or follow a vegan or vegetarian diet.

This tofu scramble is fast, flavorful, and a wonderful egg-free savory breakfast. Made with spinach, curry powder, nutritional yeast, garlic, and onions, this is the version we've been making for years!

The ability of silken tofu to quickly liquify makes it an ideal substitute for eggs and cream when baking cakes, cookies, brownies and muffins. Tofu is simply curdled soy milk, so heating and adding liquid result in a similar consistency that's also creamy, moist and rich.

I like to use silken tofu or soft tofu, as it pairs perfectly with eggs and is able to soak up all the flavor from the sauce.

Head to head, tofu scramble and scrambled eggs are nutritionally comparable and both healthy choices. They are complete sources of protein, providing all essential amino acids; are low in calories; and relatively low in saturated fat.

How to store tofu scramble. Unlike scrambled eggs, once the tofu is scrambled it will sit happily in the fridge for 2-3 days in an airtight container. It might dry out a little so add a splash of plant based liquid such as soy milk or coconut milk when reheating it.

You're not pressing out excess moisture.

Before frying, tofu should be pressed to eliminate any excess water. Sometimes, in a hurry to get dinner done, I skip this step. But I always regret it. The still-sort-of-wet tofu never gets as golden brown or as crisp.

Frying tofu can give it a crispy texture, but comes at a cost – it can be high in calories, up to three times more than baked or air-fried tofu. This is because frying requires added oil as a heat conductor, which cooks the tofu evenly but also makes it absorb more oil, resulting in more fat and calories.

Fresh tofu is always stored in water to keep it hydrated and prevent it from spoiling. If using only half the block, make sure to submerge the other half in water and store it in an airtight container for up to 1 week.

The scramble seasoning is what will make the tofu taste like eggs. There are a couple of secret ingredients at play here. The key players are nutritional yeast and Indian sulfur salt (kala namak) as well as garlic and onion powder.

How much tofu equals one egg? ›

Tofu is great for egg substitutions in recipes that call for a lot of eggs, such as quiches or custards. To replace one egg in a recipe, purée 1/4 cup of soft tofu. It's important to keep in mind that although tofu doesn't fluff up like eggs, it does create a texture that's perfect for “eggy” dishes.

Tofu isn't toxic, but soy is not a complete protein for dogs. If your dog eats tofu, he may experience a mild case of gas or a more severe case of bloat. Also, soy is a common food allergy among dogs, so be sure to monitor your dog if he eats tofu.

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

A moderate amount is defined as one to two servings of whole soy foods such as tofu, soy milk, edamame or soy nuts per day.

Its mild flavor, variety of textures, and capacity to mimic eggs and breakfast meats makes tofu particularly suitable for vegetarian and vegan takes on classic breakfast recipes. Plus, tofu is a filling source of protein that's rich in many nutrients and healthy plant compounds.

To make an egg replacement out of silken tofu, just take 1/4 cup of tofu per 1 whole egg and pulse it in a blender or food processor until it's broken up. Then, substitute as you please! Just make sure you use *silken* tofu, not firm tofu, as it won't yield the same result.

I'm still a big fan of tofu scramble as well, but this pumpkin seed egg scramble is another delicious alternative. It's also a perfect allergy-friendly option which is soy free, bean free, gluten-free, oil-free, cholesterol free, and of course cruelty free.

To replace 1 egg, substitute 1/4 cup (about 60 g) of puréed, silken tofu. Silken tofu is relatively flavorless, but it can make baked goods dense and heavy, so it's best used in brownies, cookies, quick breads, and cakes.